Josh Newton

WEDNESDAY 181205

I. Warm-Up II. 3 Rounds, For Reps Max Strict Press 115/75 (95/55, 75/35) *Rest 3 Minutes b/n sets* III. 5 Rounds For Time: 50 Double Unders 20 Alt. Single Arm DB Snatches (50/35) Level III = Rx Level II =… Read more »

FRIDAY 181130

I. Warm-Up II. Ass Bike Intervals 5 Rounds: :30 of Max Effort Calories *Full Rest before completing next set III. For Time: 50 GHD Sit-ups 50 Hip Extensions IV. Stretch!

KMC ENDURANCE WORKOUT 181130

ROW. 5 Rounds, For Distance: Row 2 Minutes -Rest 1:00 Row 1 Minute -Rest 2:00 Goals Male – 500 meters+ on 2:00 Row, 275 meters+ on 1:00 Row Female – 450 meters+ on 2:00 Row, 225 meters+ on 1:00 Row

THURSDAY 181129

I. Warm-Up II. Squat Snatch 2 Reps Every :90 x 8 sets *(Work on technique or increase weight as able) III. Complete, For Time: 50 Double Unders 5 Squat Snatches 50 DU 5 Squat Snatches 50 DU 5 Squat Snatches… Read more »

NOVEMBER MEMBER SPOTLIGHT – GET TO KNOW JANNA!

Name:  Janna McGiles Hometown: Monticello, Illinois Occupation: Human Resource/Payroll at Monticello CUSD #25 How long have you been doing CrossFit? 7 months What do you enjoy about CrossFit and being a member at CrossFit KMC?  I enjoy the intensity and variety that CrossFit… Read more »

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WEDNESDAY 181128

I. Warm-Up II.  EMOM x 10 Even Minutes: 10 R-Arm DB Rows, 10 L-Arm DB Rows Odd Minutes: 35 Double Unders III. Complete as many repetitions as possible in 7 Minutes: Burpees. IV. Stretch!